Purpose: Lower body strength. Quads and glutes. Quick Coaching Cues During the lunge, front foot flat, back foot on the balls of the foot. Drive/push off primarily the front leg. Common Mistakes Front foot, heel lifting off the ground during the bottom of the lunge. Try stepping out a little further to keep the front … Read more
Purpose: Low-impact plyometric. Athletic general conditioning. Transverse plane. (Rotational) Quick Coaching Cues Contact the ground at the mid-foot (balls of the feet). Try to keep the shoulders facing forwards and focus on rotating the hips. Move as quick as you can maintain good form and control. Common Mistakes Excessively turning the shoulders. Try to keep … Read more
Purpose: Plyometrics. General athletic conditioning. Quick Coaching Cues Contact the ground at the mid-foot, balls of the feet. Coordinate the arms with the legs, opposite arm, opposite leg. Common Mistakes Landing flat-footed. Moving with the same side arm and leg. Separating the feet too far apart. Questions / Comments?
Purpose: General full bodyweight strength and core stability. Quick Coaching Cues Stand tall, stability and control the weight overhead. Lift knees to hip height or as close as you can. Reps are counted for each knee lift. Right leg, left leg equals one rep. Common Mistakes Rushing the marching movements. Slow it down and control … Read more
Purpose: Plyometric. Fast twitch recruitment. Full body movement. Quick Coaching Cues Use your arms in coordination with your leg movements. Opposite arm with opposite leg. Lunge back then drive knee up, jumping with power. Common Mistakes Losing balance. Don’t rush the reverse lunge, control the movement and use the arm movement to stabilize the jump. … Read more
Purpose: Lower body strength. Quads and glutes. Quick Coaching Cues Feet hip width apart. Mid length step apart front to back. Front foot flat. Back heel elevated. Common Mistakes Back foot flat. Keep the heel elevated on the back foot. Too short of a stance front to back. Questions / Comments?
Purpose: Unilateral lower body strength. Pelvic floor strength. Hamstring and adductors. Quick Coaching Cues Keep hips in line with the foot and top shoulder. Common Mistakes Allowing the hips to sag. Not enough of the leg supported. It’s the most challenging to only have your foot and ankle on the bench. To decrease difficulty, place … Read more
Purpose: Unilateral lower body strength. Quads and glutes. Quick Coaching Cues Keep chest upright, back straight. Ground foot, flat on the ground. Common Mistakes Front foot, heel lifting at the bottom of the squat. Try moving the front foot out, away from the bench a little. Questions / Comments?
Purpose: Unilateral lower body strength. Hamstrings and core stability. Quick Coaching Cues Weight in hand opposite of support leg. Keep the weight close to the body on the way up and down. Back straight. Support leg slightly bent. Common Mistakes Rounding the lower back. Keep the low back neutral and flat. Weight too far away … Read more
Purpose: Unilateral lower body strength. Quads and glutes. Quick Coaching Cues Foot flat on box or bench. Low back flat. Lead with the heel toward the ground. Common Mistakes Heel lifting up during the squat. Decrease the squat range if needed and focus on pushing the hips back during the squat instead of just squatting … Read more
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